Serious/Experienced Lifters & Body Builders Only Please?!


Question:

Serious/Experienced Lifters & Body Builders Only Please?

I'm a female trying to lose body fat to get even more cut in the next 6 weeks. I currently have clear definition but there is still bodt fat around my arms and thighs thats tough to lose. My build is that of a bikini model- not into the figure model manly look, but still want to decrease body fat considerably. Can anyone look at what I'm doing and offer advice?

Daily Regimen: Run 3 miles, walk 6 miles, lift hard 2 hours (alternating lower body one day, upper body next day), 32g Protein in Muscle Milk before bed, NO Explode before lifting, Glutamine and Optimum Whey shake post-lifting, Lipo 6 in morning, Universal Animal Cuts in afternoon, Green Tea Extract, Multivitamin, and a lean protein-rich diet.

Every 3 days I also: Swim for 30 mins or alternate with 30 mins HIIT at 15% incline on treadmill. I also ride horseback every few days.

Anything else I can do to really lose this last bit of fat? I'm 5'6'', 26 y/o, 130 lbs, Size 4, with noticeable definition all over.

Additional Details

2 weeks ago
Typical Daily Diet:
- 2 eggs
- 2 Lipo 6 Pills
- 1 Serving Protein Rich Greek Yogurt w/Honey
- Animal Cuts (1 pack)
- 2 Green Tea Extract PIlls
- 1 Chromium Picolinate
- NO Explode (2 scoops in water)
-1 each: SF Redbull,. Vitamin Water & Gatorade
- Water all day (tons of it)
-- Whey Shake (2 scoops in soy milk)
- 5 g Glutamine
- 8 oz lean ground beef (i hate chicken)
-8 oz Kefir
-1/2 Tomato
-1 Whole Wheat Tortilla
-1 Slice Provolone
-Muscle Milk (2 scoops in Soy Milk)
-MulitVitamin, Fish Oil, Calcium, Vit. E

I also don't eat after 7pm and always do some form of cardio post-eating, except my muscle milk and vitamins I take before bed.

2 weeks ago
When lifting lower body I do 2 sets of 8 at my max or to failure. When upper body I do 3 sets of 15. I do 2 hours total because I just cant seem to do every muscle how I like it in less time. I also alternate with my spotter/workout partner so that takes up more time between sets. I end every workout each day with pushups and situps to failure as well.

My cardio is split up throughout the day: 3 mile run in morning, 3 mile walk in afternoon, 3 mile walk at night. Any additional stuff (HIIT, Swimming, etc, is done at night).

I also don't really take a day off... but my body is up to it~! I'm not tired, muscles sore yes, but not in pain as far as my bones/joints.


Answers:

hi. i'd be cutting back on the 2 hour hard lifts. that's too long to be doing a workout. try splitting your body parts throughout the week while still keeping up your cardio work.

being female you're always going to have a relatively high body fat %. good to see your doing HIIT, although for it to be most effective try doing it 3 times per week.

the only other thing would be your diet. post up a typical day.



:::::::
i've fired off an email to you about where i think you could get some more detailed advice.

i do agree with the person below me in that overtraining is a likely effect you're under, and it's also possible that your workout has become stale. try shocking your system abit with a new routine for awhile before going back to what you were doing.


:::::::
hi again. i worked your BMR and it's around the 2100 calorie mark (for moderately active person, doing 3-5 exercises/sport per week)

looking at your intake i'm pretty confident you're not reaching it. to lose weight you'd be looking at around the 1700 mark. if you're calorie intake is too low then your body is going to slow the metabolism down holding onto anything you put in it and increasing your body fat. i still think you're overtraining, and i'd still recommend shocking your system with a new routine and change in diet for a few weeks.


:::::::
new update. i'm really dedicated to this question lol.
anyways, i spoke to some very experienced body builders/trainers/nutritionist... and they've said the same thing. you need to be taking in more calories cause at the moment your using muscle, not fat for energy. you can click the link i've got here. i hope you don't mind but i posted your info on my recommended site. especially notice doug's comment. he's very experienced. http://www.muscleandstrength.com/forum/f...
anyways, good luck




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